Back to routine: why strength training matters for runners this school term

The festive season has passed, the kids are nearly back at school, and routines are returning. For many runners, this is the moment when training volume ramps up again—more structure, more kilometres, more purpose.

But here’s the mistake a lot of runners make: they increase running without increasing their capacity to tolerate it.

That’s where strength training comes in.

Why strength matters for running performance

Running performance isn’t just about your heart and lungs. It’s also about how efficiently your muscles, tendons, and nervous system produce force—thousands of times per run.

Several high-quality randomised controlled trials have shown that when runners add structured strength training (especially heavier or explosive work) to their normal running, they often improve:

• Running economy (using less energy at the same pace)

• Time to exhaustion

• Sprint finish ability

• Fatigue resistance

Interestingly, these improvements usually happen without changes in VO₂max or body weight. In other words, runners become more efficient, not just fitter.

That efficiency is gold—whether you’re chasing a PB or just trying to feel smoother and less beat up.

Strength training is also injury management

Most running injuries aren’t random. They tend to appear when:

• The load you apply > the capacity of your tissues.

After a holiday break, aerobic fitness often returns faster than tendon and muscle capacity. That’s why January / February is prime time for:

• Achilles and calf pain

• Plantar fascia issues

• Hamstring strains

• Lateral knee pain

• Hip and glute niggles

Strength training increases your load tolerance. It raises the ceiling of what your tissues can handle.

That’s not rehab—it’s prevention.

Why two sessions per week is enough

You don’t need to live in the gym.

Research consistently shows benefits with 2–3 strength sessions per week, but for most runners juggling work, family, and training, two well-designed sessions is the sweet spot.

One session focused on:

• Heavy strength (force production)

One session focused on:

• Plyometrics

• Single-leg control

• Stiffness and spring

This combination improves both engine output and chassis durability.

Why strength must be individualised

“Runner strength programs” on Instagram look great—but two runners with the same weekly mileage can need completely different things.

Some need:

• Calf and Achilles capacity

• Hamstring robustness

• Trunk and pelvic control

Others need:

• Hip stability

• Single-leg strength

• Impact tolerance

• Glute activation for propulsion

This is where testing and video analysis of run technique become incredibly useful.

They help answer questions like:

• Are you symmetrical?

• Are you force-deficient or control-deficient?

• Does your form change under fatigue?

• Are you overstriding, collapsing, or compensating?

When strength work is matched to what you actually need, it becomes efficient—and far more effective.

The goal this term

This school term, the aim shouldn’t be:

“Just get my mileage back up.”

It should be:

“Build a body that can handle my mileage.”

Running consistently beats running heroically.

“Strong & fit isn’t just for performance — it’s your insurance policy for life.”

This is APA Sports Physiotherapist, Darren Glendenning, signing off for now!

You can book an appointment with Darren, Natalia or Newcastle Knights Physiotherapists Katie or Hayd'n at www.upnadamptphysio.com to video analyse your running and test your strength & power, so that you can successfully achieve your running goals for 2026 .

Bookings also available on our website for the following services at Up N Adam Performance Training & Physiotherapy:

• Dietitian - Sweat testing, weight-loss or to optimise your training nutrition / fuelling www.nutrientnation.com.au

• VO2 Max testing - to discover more effective ways to train efficiently www.flowitri.com.au

• Strength & Conditioning Programs - contact us or book via the website or email us at upnadamptphysio@gmail.com

• Remedial Massage - to relieve accumulative muscle tension & keep you training well.

• CycleFit by Physiotherapist Dean Waterman - At Up N Adam, for all your bike fitting solutions www.cyclefitphysio.com